Nothing dampens the holiday spirit more than chronic foot, back or joint pain.  While holiday shopping can be a fun and exciting time, it can lead to injuries that affect your ability to enjoy the season.   You can prevent some of the more common injuries by taking some preventative measures.   Here are a few things to consider.

Clothing
If you know you will be out for an extended period of time on hard surfaces you may want to carefully consider the shoes you are going to wear.  Walking or running shoes can help prevent foot and ankle pain, especially on hard surfaces.  Orthotic inserts can provide cushion and help maintain proper stance to reduce the chance of further injury.  If you are going to be outside for some or part of your shopping experience, shoes appropriate to the weather conditions are essential.  Not only will you be more comfortable but avoiding a slipping and falls is always a good thing.

Packages
If you are shopping for an extended period, the weight from packages can lead to potential problems.  When possible, make trips to your car and drop off packages to lighten your load.  Be sure when carrying items that you distribute the weight evenly on both sides of your body.  Consider carrying a backpack instead of purse and use it to carry items.  If you use a backpack, it is always a good idea to use both straps and evenly distribute the weight along your back and shoulders.  You’ll find that paying attention to weight distribution can pay dividends in a reduction of the amount of ibuprofen or other pain relief medications you might end up taking later in the day or week. 

Finally, remember to use appropriate methods when lifting objects and packages.   Follow these guidelines suggested by American Physical Therapy Association: 

• Test an object’s weight before attempting to lift heavy packages or luggage. Try pushing it with your foot. If it seems too heavy then take smaller loads, which are less likely to strain your back and are easier on arm and shoulder muscles.
• Keep the load close to your body when lifting.
• When lifting alone, bend at the knees rather than the back. Keep the object close to the body.
• Ask for help or use an assistive device to lift heavy objects.

As always if you become injured and pain persists more than a few days or gets worse over time, see a doctor or physical therapist.  Physical therapists specialize in reducing pain and increasing mobility.  That is something you will appreciate over the holidays!